4 WEEK No Quit November
MP Weekly Workout 23
Strength + Foundation
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Day 1 – Upper Body Push
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Day 2 – Lower Body Strength
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Day 3 – Back + Biceps
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Day 4 – Core + Conditioning
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Day 5 – Full Body Strength
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Day 6 – Glutes, Legs & Abs
Day 1 – Upper Body Push
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Bench Press – 4x8-10
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Incline Dumbbell Press – 3x10
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Dumbbell Shoulder Press – 3x8-12
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Lateral Raises – 3x12-15
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Tricep Rope Pushdown – 3x12-15
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Optional Finisher: Push-Ups – 2xAMRAP
Day 2 – Lower Body Strength
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Back Squat – 4x6-8
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Romanian Deadlift – 3x8-10
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Leg Press – 3x10-12
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Walking Lunges – 2x20 steps
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Seated Leg Curl – 3x12-15
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Calf Raises – 3x12-20
Day 3 – Back + Biceps
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Lat Pulldown or Pull-Ups – 4x8-10
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Seated Row – 3x10-12
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Dumbbell Row – 3x10 each side
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Face Pulls – 3x12-15
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Barbell or DB Curls – 3x10-12
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Hammer Curls – 2x12
Day 4 – Core + Conditioning
Circuit Style (Repeat 3x):
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30s Plank
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12 Hanging or Lying Leg Raises
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20 Russian Twists
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10 Burpees
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15 Air Squats
Cool Down: 5 min light cardio
Day 5 – Full Body Strength
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Deadlift – 4x5
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Dumbbell Thruster – 3x8
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Push Press – 3x6-8
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Kettlebell Swing – 3x15
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Cable Row – 3x10-12
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Optional Finisher: Sled Push or Farmer Carry – 2 rounds
Day 6 – Glutes, Legs & Abs
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Hip Thrust – 4x8-10
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Goblet Squat – 3x10-12
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Step-Ups – 3x10 each leg
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Side Lunges – 3x10 each leg
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Reverse Crunch – 3x15
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Mountain Climbers – 30s
